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Training In Denny-Land

Posted By: gordo
Date: Saturday, 21 July 2007, at 7:28 p.m.

Denny-Land... kinda like Disneyland except it's run by evil pink smurfs that are demon cyclists...

++++++++

Opened with a Monsy swim at 6:30am – we each had a lane to ourselves.

400, 4x100, 4x50 (25 IM order; 25 free)
Then (3x) 300, 3x250
300s on 4:45
250s on...
3:35/3:30/3:25
3:30/3:25/3:20
3:25/3:20/3:15
c/d with bk/br/free mixer
= 4,500 scm

made all the 250s except #6 (3:22) and #9 (3:23) -- had to flip to make #8

===========

On the bike, I was paced by Dennis "Denny" Meeker. DennyLand is an adjacent principality to GordoWorld. The natives are hostile and rip your legs off when they sense weakness. Today went a lot like Tuesday...

HR order is… Average / Max / Last
22 min w/u – 130 / 148 / 143
32 min Big Gear TT work – 149 / 158 / 148
32 min water/pee/descend then solid d-steady – 132 / 151 / 142
40 min getting worked – 151 / 162 / 161
15 min pee/eat/re-group (denny down the road!) – 138 / 164 / 138
31 min standing – 141 / 155 / 155
17 min descend / steady – 122 / 155 / 131
16 min solid d-steady – 147 / 154 / 151
20 min hard until BOOM, he blew me up – 159 / 166 / 149
Dr Pepper Break (first cola of the summer) then ride home – 136 avg, serious cardiac drift – about an hour – mix of intensities

10 min transition, 5 min walk

(2x) 9/1 steady/walk – goal was 20 min like start of IM – first 9 min was 150 bpm, second was 155 bpm
Then 4 min cruise downhill
Then 3x8 min tempo on 4/1 min recovery – averaged 160 bpm across them but max HRs increase across the set into the 170s by the end – used downhills to keep the pace up – saw JD and Chris “sub-8:30” McDonald

Grab chair at Elks, take chair to shower, sit in cold shower (15 mins)

Then lie in SportsMobile for an hour regrouping.

I don’t have power data – ran the ergomo all day but the download is telling me “no new data to download” – oh well. Key things to watch are peaks over 150 bpm and 400w – those are pretty costly in terms of snapping my legs.

Off the meter…
Avg was 247w with 270 NP, 140 bpm
Max was 578w and 166 bpm
At the two hour mark of the ride we had the NP in the 280s and the AP over 260w
The go fast early workout is a Dave Scott one – I never do this sort of session so figured that training against my preference might be interesting. I got all the info that I wanted/needed.

This workout really drove home the benefits of using avg HIM HR and FT/VO2 wattage caps as discussed on my Ironman Talk power interview. Still, I ran pretty well. However, I had to regroup for about 75 minutes before I could run well.

Very hot day.

Managed to stay pretty chipper the whole way.

g

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